Plyometric exercises are a great way to improve your upper body strength and power. These explosive movements not only challenge your muscles, but also your reflexes and coordination. When it comes to your shoulders, plyometric workouts can be particularly effective for improving your range of motion and stability. In this blog, we’ll explore some of the best plyometric exercises for shoulders that you can incorporate into your workout routine for a stronger and more functional upper body.

Plyometric Exercises For Shoulder Plyometric Upper Body Workouts

Plyometric exercises are known for their explosive and powerful movements that can enhance a person’s athletic performance. For the upper body, specifically the shoulder, plyometric exercises can significantly improve strength, power, stability, and speed. Some of the most common plyometric exercises for the shoulder include plyometric push-ups, medicine ball throws, and chest passes.

Plyometric push-ups involve explosive pushing movements that help improve upper body power and core strength. Medicine ball throws and chest passes, on the other hand, involve explosive throwing and catching movements that can increase upper body power, coordination, and stability. These exercises can also target the shoulder musculature and help prevent injuries to the shoulder joint.

However, it is important to note that plyometric exercises require proper form and technique to be effective and safe. It is best to perform them under the guidance of a certified fitness professional to avoid injuries and ensure maximum benefits. Additionally, plyometrics should only be incorporated into a well-rounded workout program that includes proper warm-up, strength training, and flexibility exercises.

What Are Plyometric Exercises For The Shoulders?

Plyometric exercises are extremely beneficial for improving upper body strength and coordination. These exercises involve explosive movements that stimulate your muscle fibers to contract quickly, enhancing your agility and power. Plyometric exercises for the shoulder can help to increase the endurance of the muscles, decrease the risk of injury, and improve overall performance levels.

One effective plyometric exercise for the shoulder is medicine ball slams. It involves lifting the medicine ball overhead and then throwing it towards the ground, attempting to hit the ground with maximum force. This movement engages the core, shoulders, and arms, resulting in higher power output. Another tremendous upper body exercise is the clap pushup. This exercise demands explosiveness and quickness from the chest and triceps muscles, giving a boost to a typical pushup workout. Plyometric exercises for the shoulders may also include medicine ball throws, plyometric pull-ups, or overhead medicine ball throws.

It is important to understand that these types of exercises are incredibly intense and require proper form, appropriate weight, and gradually increasing intensity. It is highly recommended that you have a solid base of strength and proper technique before incorporating plyometric exercises into your workout routine. If performed correctly, plyometric exercises can help to increase speed and agility, decrease injury risks and improve overall shoulder strength, endurance and coordination.

How Can Plyometric Upper Body Workouts Benefit Overall Fitness?

Plyometric exercises for the shoulder are a great way to strengthen this often neglected area of the body. Plyometric exercises involve quick, explosive movements that build strength, power and endurance. There are a variety of upper body plyometric exercises that can be used, such as clap push-ups, medicine ball slams and box jumps. These exercises focus on increasing the functional capacity of the joint, increasing muscle cross-sectional area and the ability of the muscles to produce force.

When training for upper body plyometrics, the focus should be on increasing power rather than just strength. This can be accomplished by using lighter weights and increasing the speed and explosiveness of the movement. Additionally, exercises such as medicine ball throws can help to develop rotational power which is important in sports such as tennis, baseball, and golf. Plyometric exercises can also be used as part of a rehabilitation program for those recovering from a shoulder injury or surgery.

It is important to perform plyometric exercises for the shoulder with proper technique and gradually progress the difficulty of the exercise. Start with lower intensity movements and gradually increase the difficulty by incorporating heavier weights or more challenging variations. Always warm up thoroughly before beginning plyometric exercises and ensure that your form is correct throughout the movement. With the right training program, plyometric upper body workouts can greatly improve strength, power, and endurance in the shoulder and upper body.

Are There Any Safety Tips To Keep In Mind While Performing Plyometric Exercises For The Shoulders?

Plyometric exercises are an excellent way to increase explosive power and speed of the upper body, specifically the shoulders. These exercises place a greater demand on the muscles and joints, which in turn increases strength, power, and endurance. Plyometric exercises for the shoulders typically involve a variety of exercises that require quick, explosive movements such as medicine ball throws, plyometric push-ups, and clap push-ups. These exercises require the body to work harder than traditional exercises, which can lead to greater muscle gains and increased performance in sports and other physical activities.

Medicine ball throws involve throwing a weighted ball against a wall or partner, which requires a quick, explosive movement from the shoulders. Plyometric push-ups involve explosive pushing movements that involve jumping or clapping at the top of the push-up. Clap push-ups involve pushing off the ground with enough force to clap the hands together before landing. These exercises are great for developing fast-twitch muscle fibers, which are necessary for explosive movements in sports such as football, basketball, and boxing.

When performing plyometric exercises for the shoulders, it is essential to focus on proper technique and safety. Start with low-weight medicine balls or performing push-ups on a padded surface to prevent injury before progressing to heavier weights or more advanced exercises. Additionally, it is essential to warm-up properly before starting your workout and stretch afterwards to reduce the risk of injury.

What Are Some Effective Plyometric Upper Body Exercises For Athletes?

Plyometric exercises are high-intensity workouts that stress on rapid and powerful muscle contractions. They are excellent for boosting speed, agility, strength, and endurance. Athletes wanting to perform explosive movements like throwing or hitting need to have powerful shoulders to do so. Therefore, plyometric workouts are remarkably effective for shoulder and upper body muscles. They increase shoulder strength, endurance, and agility that are requirements for these sports activities. Plyometric exercises for the shoulder include push-ups, medicine ball throws, and plyo pull-ups.

Push-ups are the most basic exercise for upper body muscles. But when combined with a plyometric element, it can become incredibly effective. Plyometric push-ups involve explosively pushing-off and clapping while still in the air. Medicine ball throws, on the other hand, involve quick and explosive throws with a weighted ball that train the shoulder muscles’ stability, strength, and accuracy. Lastly, plyo pull-ups require explosive pulling up from one bar to another. It increases shoulder strength and endurance.

In conclusion, plyometric exercises are an excellent way of increasing shoulder strength, endurance, and agility. There are various forms of plyometric exercises for upper body muscles, but the best ones are push-ups, medicine ball throws, and plyo pull-ups. These workouts have been proven to be very effective for athletes looking to perform high-intensity physical activities like throwing, hitting, and lifting. Plyometric exercise has a significant impact on enhancing your athletic performance, mainly due to the muscle power you generate. Therefore, athletes can benefit from incorporating plyometric exercises into their routine.


In conclusion, plyometric exercises are an effective way to improve explosive power, speed, and stability in the upper body. They challenge the muscles in the shoulders, chest, and arms to contract quickly and forcefully, which translates into better performance in sports and everyday activities. By incorporating a variety of plyometric exercises, such as clap push-ups, medicine ball throws, and plyo rows, you can create a well-rounded upper body workout that helps you achieve your fitness goals. Just remember to start with a proper warm-up and gradually increase the intensity and volume of your plyometric training to minimize the risk of injury.


By Bonnie